Gut scientist Megan Rossi shows how to hit 50 g of fiber daily

Megan Rossi, a dietitian and gut-health scientist based at King's College London, consumes between 50 and 60 grams of dietary fiber each day. She begins with fermented overnight oats soaked in kefir, enriched with seeds, carrot, banana and walnuts, delivering roughly 18 grams of fiber at breakfast. Her lunch consists of a “Super Six” bowl that includes fruit, vegetables, legumes, whole grains, nuts or seeds, and herbs, often built around pre-cooked quinoa or buckwheat, beans, and a drizzle of olive oil and balsamic vinegar.

An afternoon smoothie, made with frozen cauliflower, berries, kale, mango or pineapple plus cucumber, carrot, yogurt and milk, supplies an extra ten grams of fiber. Dinner is a variable stir-fry featuring a protein source, mixed vegetables and a legume, seasoned with different herbs and spices, and she finishes the day with frozen berries blended with kefir as a sweet treat. Rossi says the higher fiber intake may benefit mental health and gut lining, though more research is needed.